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Yes hello I have a simple 3 day exercise program for beginners. Day 1 2 or 3 sets of 15 push ups , 20 or 3 sets of 10 to 15 backwards push ups and 2 to 3 sets of sit ups. Day 2 . 2 to 3 sets of squats , 2 to 3 sets of 10 to 15 hip thrusts and 2 to 3 sets of 10 to 15 calf raises. Don't forget to stretch for 5 to 10 minutes. Day 3 just a walk around the neighborhood for 20 to 30 minutes. All of this can be done at your own time and pace.